• Nutrition
• Weight Management

Can Apple Cider Vinegar Help You Lose Weight?

Apple cider vinegar is a type of vinegar made from fermented apple juice. It’s often sought after for its tangy flavor and potential health benefits — such as aiding in weight loss, improving digestion, and regulating blood sugar levels. Here’s an overview of its benefits and how to incorporate it into your diet.

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What is Apple Cider Vinegar?

Apple cider vinegar (ACV) has been used in traditional medicine for centuries as a remedy for a variety of ailments — including digestive issues, wounds, and infections. Throughout history, it’s also been used as a detoxifying agent, a preservative, and a natural disinfectant. Folk medicine has often recommended ACV for sore throats, weight loss, and energy boosts, reflecting its versatile role in health practices over time.

How apple cider vinegar is made

Apple cider vinegar is made through a two-step fermentation process. First, crushed apples are exposed to yeast. This ferments the sugars and turns them into alcohol. In the second step, bacteria are added to the alcohol solution, fermenting the alcohol into acetic acid. This acetic acid gives ACV its sour taste and strong odor. The final product may be pasteurized (partially sterilized) or left raw. It often contains a cloudy substance known as "the mother," which consists of proteins, enzymes, and beneficial bacteria.

Nutritional profile of apple cider vinegar

Apple cider vinegar is low in calories and contains no fat, carbohydrates, or protein in significant amounts. A typical serving (1 tablespoon) contains:

• Calories: 3

• Carbohydrates: 0.1 grams

• Acetic Acid: 5-6%

• Potassium: 11 mg (small amount)

• Antioxidants: Trace amounts

The primary active component is acetic acid — which is believed to have various health benefits. ACV also contains amino acids and small amounts of vitamins and minerals (but not in substantial quantities).

Apple Cider Vinegar and Weight Loss

Several studies have explored the effects of apple cider vinegar on weight loss and found some promising results.

One study found that participants who consumed ACV daily experienced a modest amount of weight loss compared to the placebo group. This has shown that ACV potentially helps reduce body fat percentage, waist circumference, and triglycerides (the main component of body fat in humans). 

Another study (from 2018) indicated that ACV could aid in reducing weight and body mass index (BMI) in obese individuals — when combined with a restricted-calorie diet. 

Although these results are promising, further research is needed to confirm ACV's effectiveness for weight loss (due to the lack of control over participant’s other lifestyle choices and the small sizes of the studies). Nonetheless, apple cider vinegar is shown to be linked to improved metabolism, reduced appetite, and stabilized blood sugar levels — all of which are important for weight management.

Improving metabolism

ACV may increase the metabolic rate due to the presence of acetic acid. Acetic acid has been shown to promote the expression of genes that increase the production of enzymes responsible for fat burning. This may lead to an increase in the rate at which the body converts fat into energy, aiding in weight loss. However, the exact impact on metabolism and the extent to which ACV can boost it remains an area for further scientific investigation.

Reducing appetite

Studies have shown that consuming vinegar with a high-carbohydrate meal resulted in increased feelings of satiety, leading participants to consume 200-275 fewer calories throughout the day. This appetite-suppressing effect is thought to be due to the acetic acid slowing down the rate at which food leaves the stomach, helping individuals feel full longer.

Stabilizing blood sugar levels

ACV may help control insulin spikes and stabilize blood sugar levels. A study in 2019 showed that consuming vinegar before meals improved insulin sensitivity in insulin-resistant subjects, reducing post-meal blood glucose levels. This stabilization of blood sugar levels may prevent the rapid spikes and crashes that often lead to increased hunger and overeating, supporting weight management efforts.

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Benefits of Apple Cider Vinegar Beyond Weight Loss

ACV's advantages extend beyond just boosting metabolism, curbing appetite, and stabilizing blood sugar levels. Here are some additional benefits of consuming apple cider vinegar.

Boosts digestive health

ACV is thought to stimulate stomach acid production and contain prebiotics — which can aid in the digestion of food. This can be particularly beneficial for individuals with low stomach acid who experience digestive issues such as bloating and indigestion.

Offers antimicrobial benefits

The acetic acid in ACV has been shown to have antimicrobial properties. It can help kill harmful bacteria, making it useful as a natural disinfectant and food preservative.

Provides potential cardiovascular benefits

Some studies suggest that apple cider vinegar can help lower cholesterol and triglyceride (a type of fat that circulates in your blood) levels, which are risk factors for heart disease. A study on rats found that ACV could reduce cholesterol levels and improve heart health. ACV may also help lower blood pressure. Acetic acid has been found to reduce renin activity, which in turn can lower blood pressure.

How to Use Apple Cider Vinegar for Weight Loss

ACV recipes

Apple cider vinegar can be easily incorporated into your daily routine through a few simple methods. To prevent potential damage to tooth enamel and your digestive tract, it’s crucial to dilute ACV in water or another liquid. Begin with small amounts and observe how your body responds. Be sure to limit consumption to once or twice a day.

Here are some quick recipes to help you get started:

Morning tonic:

• Mix 1-2 tablespoons of ACV with a glass of warm water.

• Add a teaspoon of honey and a squeeze of lemon juice for taste.

• Drink it on an empty stomach for a refreshing start to the day.

Salad dressing:

• Combine 1/4 cup ACV, 1/4 cup olive oil, 1 teaspoon Dijon mustard, 1 minced garlic clove, salt, and pepper.

• Shake or whisk until well blended.

• Use it as a dressing for salads and vegetables.

ACV smoothie boost:

• Add 1 tablespoon of ACV to your favorite smoothie recipe.

• Blend with fruits, vegetables, and a liquid base (like water, juice, or almond milk).

ACV tea:

• Brew a cup of herbal tea.

• Add 1 tablespoon of ACV and a teaspoon of honey.

• Stir well and enjoy it as a warm, soothing drink.

Forms of apple cider vinegar

While apple cider vinegar is most commonly used in its liquid forms, it can also be found as a capsule or a gummy. Choosing the right form may depend on your taste preference and lifestyle. If you dislike the taste of liquid ACV, capsules or gummies might be better options. If your primary goal is digestive health, liquid ACV might be more effective. For general wellness and convenience, capsules or gummies can be a good choice. Here’s a breakdown of their efficiency, usage, and considerations:

Always be sure to look for high-quality products — especially when choosing capsules or gummies — and make sure they contain a sufficient amount of acetic acid and minimal added sugars or artificial ingredients.

Potential Risks and Side Effects

Interactions with certain medications

ACV should not be combined with other medications. If you are taking any medications — especially diuretics or any medication for diabetes or heart conditions — consult with a healthcare provider before incorporating.

Here are the risks of potential interactions with certain medications: 

• Diabetes medication: ACV can lower blood sugar levels, potentially interacting with diabetes medications and causing hypoglycemia (low blood sugar).

• Diuretics: ACV may lower potassium levels, which can be problematic when taken with diuretics that also deplete potassium.

• Heart medications: ACV may interact with certain heart medications, affecting potassium levels and overall heart function.

Other possible side effects of apple cider vinegar

Improper use of ACV may also cause tooth enamel erosion — a condition in which your enamel (the outer protective layer of your teeth) wears down. You can help prevent this by diluting ACV in water before consuming and rinsing your mouth with water after drinking it. 

ACV may also cause gastrointestinal issues, but this can be avoided by consuming it on an empty stomach if you have a sensitive stomach or acid reflux.

Recommendations for Safe Usage

Dilution

• Dilute one to two tablespoons of ACV in a large glass of water (eight to 10 ounces). This reduces the acidity and minimizes the risk of enamel erosion and stomach irritation.

• Consider mixing ACV into foods or beverages, such as salad dressings, smoothies, or teas — to further dilute its acidity.

Moderation

• Start with a small amount (one teaspoon) per day and gradually increase to one to two tablespoons per day, depending on tolerance and health goals.

• Limit consumption to once or twice daily. Excessive intake can lead to adverse effects and imbalances in electrolytes.

Timing

• Consume ACV with meals. This can help with digestion and prevent potential stomach discomfort associated with taking it on an empty stomach.

• Refrain from taking ACV right before bed to reduce the risk of acid reflux and potential interactions with overnight medications.

What Else Can You Do For Weight Loss?

If you are seeking additional methods to lose weight, LifeMD may be able to help. LifeMD’s Weight Management Program offers support to help you succeed in reaching your weight management goals. 

If you’re eligible, you may be able to receive prescriptions for GLP-1 medications — like Zepbound, Wegovy, and Ozempic — which help regulate digestion and appetite by mimicking natural hormones. 

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

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